Most of us feel like we have too much to do. Day after day juggling work and personal responsibilities can leave us feeling stressed and exhausted. But are you tired and stressed, or has it all snowballed to make the feelings seem insurmountable? If so, you might have burnout.
A 2023 Statista survey found that 35% of workers in the U.S. experience a moderate level of burnout, while 15% and 7% experience high and very high levels, respectively. But what is burnout? And how do you know if you have it? Here’s a detailed look at the causes and symptoms of burnout, and steps you can take to try to overcome and prevent it.
What is burnout?
Everyone has a bad day from time to time or experiences extra stress over a looming deadline. But we generally feel better once the deadline passes or after a day off spent binge-watching Netflix. Burnout doesn’t go away that easily. Burnout is a syndrome caused by chronic work-related stress that hasn't been properly managed, as defined by The World Health Organization (WHO). The key word here is chronic.
“Burnout feels like you’re drowning in responsibilities,” says licensed therapist Alison LaSov. “Like you can’t cope or surmount these feelings.” With burnout, these feelings are regular. It’s a persistent state of emotional, mental, and physical exhaustion resulting from prolonged periods of stress.
Burnout also doesn’t happen overnight. It usually develops over a period of time, says Meghan Marcum, PsyD, chief psychologist at AMFM Healthcare, a behavioral health services treatment facility in San Juan Capistrano, CA. The feelings are so overwhelming that it interferes with your ability to function at work and bleeds over into your home life, affecting your relationships and enjoyment of downtime.
Stages of burnout
The WHO identifies three distinct stages of burnout:
- A sense of exhaustion or depletion
- Mental distance from, negativity, or cynicism about work
- Decreased effectiveness at work
Some mental health professionals and organizations add two more stages to the process, starting with the “honeymoon phase” and ending with the “habitual burnout phase.”
- Honeymoon phase: It’s characterized by the enthusiasm of a new job opportunity. You're happy and eager to prove yourself, and may take on big workloads or extra hours to do that. If it doesn't stop, the stress from overwork can lead to exhaustion, negative feelings about work, and decreased effectiveness—the three burnout stages identified by the WHO.
- Habitual burnout phase: It's characterized by the burnout becoming embedded in your life, after you experienced the aforementioned stages. You start experiencing recurring mental and emotional problems, such as constant sadness and chronic mental fatigue.
While the WHO notes that burnout is strictly work-related and shouldn’t be used to describe other areas of life, LaSov and Marcum say burnout can be triggered by a combo of an overwhelming amount of work and home responsibilities and stress. Colloquially, the term “burnout” has been used in other contexts.
What are the causes of burnout?
No single factor causes burnout. However, it generally follows a prolonged period of stress, disenchantment with your job, or anything else that can leave you feeling exhausted and disengaged. This exhaustion can be triggered by many things—such as a low salary and long hours, for example—and varies from person to person.
Other common causes of burnout are:
- Your workload is too big. Having too much on your plate is exhausting and overwhelming, which increases your risk for burnout. “The stress may stem from not only working longer hours but the fear of saying no to projects and coming off as someone who doesn’t want to take initiative or step up,” LaSov says.
- You have poor work relationships. Having a demanding boss or a supervisor who’s overly critical can heighten stress and frustration levels, Marcum says. LaSov adds that an uncomfortable workplace leads to isolation and can make it difficult to get your work done (which may lead to even more stress in the long run).
- Your values don’t align with your company’s. “When someone’s goals and values no longer align with the company’s, it may result in lower job satisfaction, unhappiness, and unproductivity,” which may result in burnout, LaSov says.
- Your work doesn’t seem meaningful. Workers who see that their role has a positive impact on their organization or the world at large tend to have higher job satisfaction. On the other end, not having a sense of purpose or not believing that your work matters can lead to burnout.
- You don’t have (or take) enough time off. A day off or vacation won’t necessarily cure burnout, but time away from work is good for you: It helps you relax, recharge, and spend some time on the things that matter outside of work. While just about every salaried worker has at least some PTO, not everyone actually takes even their allotted time off for a variety of reasons.
- You’re not recognized for your work. Feel like the effort and hours you’re putting in or even the extra tasks you’re taking on go unnoticed or underappreciated? This can diminish your positive feelings and satisfaction with your job, LaSov says.
- You feel like you don’t have control. When you don’t have any say in what happens at work or you lack the resources needed to perform your job effectively, it can cause burnout, Marcum says.
- You don’t have work-life balance. “Our culture mistakenly overvalues excessive work, so you get a pat on the back if you stay extra late and burn the candle at both ends,” Marcum says. But candles aren’t designed to be burned at both ends—and neither are you. Everyone needs downtime. When you’re working during hours when you should be relaxing, burnout could creep in.
What are the signs of burnout?
The signs and symptoms of burnout can show up in many different ways. You may experience physical symptoms, mental health effects, or emotional distress.
If working long hours and taking on too much are things you do on a regular basis, pay attention to how you’re feeling. Are you always exhausted? Do you feel stressed out just thinking about work? These feelings could mean you have burnout and shouldn’t be ignored.
Here are some of the most common signs of burnout:
You can’t get excited about work anymore
Not feeling the same level of excitement, enthusiasm, or satisfaction about your job that you used to, or feeling cynical or negative about work are both telltale signs of burnout. People with burnout often feel numb about their work.
They may emotionally distance themselves from their jobs and related activities, or alienate themselves from their coworkers, LaSov says. Sometimes this indifference can bleed over into your personal life and cause you to stop enjoying your favorite activities.
Your work performance is suffering
Disinterest and lack of excitement about work—as well as a negative or apathetic attitude—can lead to poorer performance. “If there’s low motivation at work and you’re not really enjoying being there, you’ll notice decreased productivity,” Marcum says. “You’re not able to accomplish the same amount that you used to.”
Your boss and coworkers might notice, especially if these behaviors differ from your usual approach to work. You may also struggle with attention, concentration, and a lack of creativity, Marcum says, which will further affect your performance.
You’re totally exhausted—constantly
Fatigue and exhaustion—both emotional and physical—are hallmarks of burnout. People dealing with burnout often have trouble sleeping and struggle to get out of bed in the morning, Marcum says. LaSov adds that along with a lack of energy, you may feel emotionally drained or depleted just thinking about work or while doing daily work tasks.
You dread going to work
The Sunday scaries creeps up on everyone sometimes. But “if you feel anxious or depressed the day before your work week begins, that’s potentially a sign of burnout,” Marcum says. If this feeling is constant throughout the entire week, it could mean something deeper is going on. Maybe you get anxious during your weekly staff meeting, feel highly annoyed when dealing with a specific coworker, or feel stress every time you have to compile a monthly report, for example.
You’re dealing with physical ailments
Often, the things that affect your mental and emotional state can also manifest in physical symptoms—“sometimes even before there is recognition of what’s really going on,” LaSov says. Some of the common physical ailments that come with burnout include:
- Headaches
- Muscle tension, pain, or tightness
- Digestive issues
- Weight variations
- Heart palpitations
- Shortness of breath
- Dizziness
- An influx of colds
- Appetite changes
How to recover from burnout
Once you recognize the signs of work burnout in yourself, you may wonder, “Now what?” First, it’s crucial to acknowledge that burnout isn’t your fault alone. Many factors beyond your control can contribute to this syndrome, including your work environment and our culture, which often praises overwork.
On the bright side, there's treatment and it's possible to recover—it just takes some time and effort. Here's how to deal with burnout.
1. Talk to your supervisor
Addressing burnout starts with identifying which aspects of your job are triggering these feelings, LaSov says. “Discussing your concerns with your supervisor can help both of you figure out an efficient way to reach a solution or compromise,” she adds.
Brainstorm some options for improving your situation, either alone or with your supervisor. You might come up with shifting your job duties, changing your work hours, or requesting more PTO. Then, discuss them with your supervisor or HR rep.
People are often hesitant to speak up when they need help, Marcum says, but if you don’t speak up and there’s not a clear signal to your boss that you need help, nothing will get resolved.
2. Seek mental health treatment
When your burnout-related feelings become too much to handle alone or interfere with your ability to function daily, it’s time to talk to a mental health professional, LaSov says. Seeking mental health treatment can and should be done at any time while you’re dealing with burnout, she adds, and in conjunction with other strategies to combat burnout.
“Having the opportunity to vent, strategize, and gain an understanding of your situation can give you productive next steps not only for what you should do at work but for your mental health as well,” she says. It’s especially essential to talk to a professional if you’re turning to alcohol or other substances to cope, Marcum says.
3. Schedule regular leisure time
Whether it’s taking a walk, doing yoga, reading, meditating, or binge-watching TV, you need an outlet for relieving stress. Finding time to enjoy activities or hobbies that aren’t work-related is crucial for dealing with burnout. Schedule these activities if they don’t happen organically or often enough. “It may sound silly, but it’s really important that we actually do that to help create some balance,” Marcum says.
4. Establish (and maintain) a work-life balance
Boundaries for keeping work from creeping into your personal life are crucial for overcoming burnout. This can be especially tough when you’re working from home and the lines between professional and personal life are more likely to blur—which can lead to work-from-home burnout.
Setting boundaries “can look like refraining from answering work emails and calls after a certain hour,” LaSov says. “The key is to communicate these boundaries with your employer so both sides can work together efficiently.”
5. Take some time off of work
“If you’re dealing with burnout, one of the best things you can do is remove yourself from the situation,” Marcum says. “That’s what PTO is for.” Whatever kind or amount of PTO you have, you should actually take it, Marcum says. Too often, Americans don’t take the PTO that they’re given.
How much time you should take off for burnout is an individual decision. For some people, a couple of days or a week may help. Others may need to take extended leave of several weeks to focus on their mental health.
6. Think about changing jobs
Workplaces that reward employees who work long hours or say “yes” to every project, or organizations that regularly lay off workers and expect their coworkers to pick up the slack essentially foster a culture of burnout. If this describes your situation, it might be time to consider a job change.
Looking for a new job may also be a good idea if you lack support from your boss or HR rep, especially if talking to them about changing your work setup doesn’t improve things. “We all know people who have supervisors who are not very supportive or HR departments who don't really make any changes,” Marcum says.
Just keep in mind that the grass isn’t always greener. Doing your research is a must for finding a new employer that better meets your needs. Look for organizations that offer perks and benefits like PTO for mental health, open-door policies with managers, mental health training, and counseling and therapy.
7. Take care of your physical health
Take care of yourself physically, too. Eat healthier, exercise regularly, and get plenty of sleep. Not sleeping can lead to excess levels of the stress hormone cortisol in the body, Marcum says, which doesn't help when you're already dealing with chronic exhaustion.
“How can I avoid burnout?”
It’s easy to run on autopilot. You go from one busy day to the next and never properly deal with your stress or feeling of overwhelm. Before you know it, you have work burnout syndrome. However, there are some ways to prevent stress from reaching that point.
“If you’re already noticing that you have some signs of burnout, it’s important to make changes—and not just [keep] doing things the same way,” Marcum says.
Try the following strategies to avoid burnout.
- Acknowledge what your days are really like. Each day, monitor how you’re feeling about your work. Are you enjoying it mostly? Do you feel fulfilled? Is the workload manageable? If the answer is consistently “no,” think about what you can change.
- Develop stress-management tools. Stress happens at most jobs and there's no way to avoid it. But you can learn to deal with it better. LaSov suggests learning meditation and deep-breathing exercises, or taking a break, to properly manage stressful days and “shorten the period of time you feel stress which can eventually lead to burnout,” she says.
- Check in with your mental health frequently. People often wait until a crisis to talk to a mental health expert, LaSov says, but that shouldn’t be the case. Keep tabs on your mental health and speak to someone before you get too overwhelmed.
There is life after burnout
Work is a necessity, but it should also be a mostly positive, rewarding experience. Sure, you might be assigned an especially taxing project here and there or have to take on extra work to cover for a coworker. However, when these instances happen so often that you’re chronically exhausted, can’t seem to be productive, and feel down on your job, you’re burnt out.
It’s critical that you recognize the signs of burnout and take steps to manage your stress. “Sometimes it’s the establishment of a meaningful daily routine, boundaries, and communication with supervisors,” LaSov says. “Other times, a change in environment can be what’s needed.”
When you find the solution that’s right for you, it will help you overcome negative feelings and exhaustion—and find joy in your work again.
FAQs
What is a burnout at work?
Workplace burnout typically presents itself as a constant sense of exhaustion, which leads to a decrease in effectiveness and productivity, plus negative feelings about work.
What are the five symptoms of burnout?
Five common symptoms of burnout are: 1. Feeling completely exhausted and stressed constantly; 2. Dreading going to work; 3. Losing excitement about work; 4. Experiencing physical issues like muscle tension and headaches; 5. Becoming less productive.
How do you recover from job burnout?
To recover from job burnout, experts recommend that you seek mental health treatment with a professional, use your PTO to relax, and establish boundaries that help you maintain worklife balance. For example, not answering your phone or work-related emails once you finish your shift.
What are coping strategies for burnout?
Some coping strategies for burnout include doing meditation and deep-breathing exercises, scheduling time to rest throughout the day, and completely detaching yourself from work in your leisure time.
Can burnout make you sick?
Yes, burnout can cause physical and emotional issues. Some examples are depression, anxiety, headaches, digestive issues, and muscle tension and pain.
Should I quit my job after burnout?
That's a question only you can answer. If your job is a constant source of excessive stress or you feel like you'll burnout again sooner or later, you might consider quitting. Evaluate your situation and options carefully and consider talking with a therapist and a career coach to help you in this assessment process.
What happens if you ignore burnout?
Ignoring burnout can hurt you personally, physically, emotionally, and professionally. You'll lose productivity and any excitement about your work, which puts your employment at risk. Burnout is also a risk factor for depression, and you might also experience physical issues like constant headaches, dizziness, and muscle tension.
Finally, because you're always too exhausted, it's likely that you won't have energy left for your hobbies and quality time with family and friends. In other words, you'll lose quality of life and the more time goes by, the harder it is to recover.
How to recover from burnout while still working?
If you want to recover from burnout without quitting, consider talking to your supervisor about your workload and work hours. If you have any PTO available, take it and focus on relaxing and taking care of yourself during those days. Other steps you can take to improve your situation while keeping your job are starting therapy, scheduling time for leisure, and establishing boundaries like not checking your email before or after your shift.
What is stage five of burnout?
Habitual burnout is how mental health professionals and organizations often categorize the stage five of the syndrome. In this phase, the burnout becomes part of your life and you experience continual mental and emotional problems (e.g. chronic sadness and chronic mental and physical fatigue).
Kat Boogaard and Amanda Cardoso contributed writing, reporting, and/or advice to this article.